Instead of saying "I don't have time" try saying "it's not a priority" and see how that feels. Often that's a perfectly¹ adequate explanation. I have time to iron my sheets, I just don't want to. But other things are harder. Try it:

与其说“我没有时间”不如试着说“这事不紧急”，看看效果有什么不同。通常情况下，这个一个理由充分的借口。我有时间熨床单，但我就是懒得去做。那要是换成别的事情就没有说的这么轻巧了，试试下面的说法。

"I'm not going to edit your resume, sweetie, because it's not a priority."

“亲爱的，我不会去帮你改简历的，因为这不是什么要紧的事情。”

"I don't go to the doctor because my health is not a priority."

“我不会去看医生的，因为我的健康不是什么要紧的事情。”

If these phrases don't sit well, that's the point. Changing our language reminds us that time is a choice. If we don't like how we're spending an hour, we can choose differently.

这些说法是不是听起来很怪，对，这就是重点。换个不同的表达方式，让我们意识到时间是一种选择。如何度过某个小时，根据我们的喜恶，我们的选择会大不相同。